Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
Current WorkoutRest of the programBack
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Extend","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6625aa99dbbc7d1b5ff0b6ac","workoutExerciseItemID":"6625aa99dbbc7d1b5ff0b6ac","workoutExerciseFullName":"Banded Weight Transfer To Rotate + Extend"}],[{"exerciseName":"Bent Over Row","exerciseNotes":"SLOW TEMPO","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65364746aa4e09c88de4b751","workoutExerciseItemID":"65364746aa4e09c88de4b751","workoutExerciseFullName":"Bent Over Row"},{"exerciseName":"Iso Bulgarian w/ Rotational Cable Row","exerciseNotes":"DYNAMIC","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65a723efefa17366bbd8c3ba","workoutExerciseItemID":"65a723efefa17366bbd8c3ba","workoutExerciseFullName":"Iso Bulgarian w/ Rotational Cable Row"},{"exerciseName":"Single Leg KB RDL To Row","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6617654fe0d6bad75e2201f6","workoutExerciseItemID":"6617654fe0d6bad75e2201f6","workoutExerciseFullName":"Single Leg KB RDL To Row"}],[{"exerciseName":"Lat Pull Down","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"634a62185cb8ac06f7e9264b","workoutExerciseItemID":"634a62185cb8ac06f7e9264b","workoutExerciseFullName":"Lat Pull Down"},{"exerciseName":"Single Leg Hold W/ Bicep Curls","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66177bb36e9f7a4b502a1c39","workoutExerciseItemID":"66177bb36e9f7a4b502a1c39","workoutExerciseFullName":"Single Leg Hold W/ Bicep Curls"}],[{"exerciseName":"Swiss Ball Isometric Back Extension W/ T-Spine Opener","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66177918faa8bbbad350ef0a","workoutExerciseItemID":"66177918faa8bbbad350ef0a","workoutExerciseFullName":"Swiss Ball Isometric Back Extension W/ T-Spine Opener"},{"exerciseName":"Swiss Ball Deadbug","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"661647f89fd8d1c34e95ad7c","workoutExerciseItemID":"661647f89fd8d1c34e95ad7c","workoutExerciseFullName":"Swiss Ball Deadbug"}]]

Upper Pull

Upper body pulling movements designed to build a foundation of strength and stability.

662641b1146067ba47b7e25b

Dynoball Downswing Slam
 sets
 kg
 reps 
 rest
Notes
65ba1713848d8937bc5f2b18
Bodyweight
Banded Weight Transfer To Rotate + Extend
 sets
 kg
 reps 
 rest
Notes
6625aa99dbbc7d1b5ff0b6ac
Bands
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
65364746aa4e09c88de4b751
Barbell
Iso Bulgarian w/ Rotational Cable Row
 sets
 kg
 reps 
 rest
Notes
65a723efefa17366bbd8c3ba
Cable
Single Leg KB RDL To Row
 sets
 kg
 reps 
 rest
Notes
6617654fe0d6bad75e2201f6
Kettlebell
Lat Pull Down
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac06f7e9264b
Pin loaded
Single Leg Hold W/ Bicep Curls
 sets
 kg
 reps 
 rest
Notes
66177bb36e9f7a4b502a1c39
Dumbbell
Swiss Ball Isometric Back Extension W/ T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
66177918faa8bbbad350ef0a
Swiss Ball
Swiss Ball Deadbug
 sets
 kg
 reps 
 rest
Notes
661647f89fd8d1c34e95ad7c
Swiss Ball
65ba1713848d8937bc5f2b18
65ba1713848d8937bc5f2b18
Dynoball Downswing Slam
Dynoball Downswing Slam
3
3
3
m 
0
s
 rest
6625aa99dbbc7d1b5ff0b6ac
6625aa99dbbc7d1b5ff0b6ac
Banded Weight Transfer To Rotate + Extend
Banded Weight Transfer To Rotate + Extend
3
3
3
m 
0
s
 rest
65364746aa4e09c88de4b751
65364746aa4e09c88de4b751
Bent Over Row
Bent Over Row - Barbell
3
3
3
m 
0
s
 rest
65a723efefa17366bbd8c3ba
65a723efefa17366bbd8c3ba
Iso Bulgarian w/ Rotational Cable Row
Iso Bulgarian w/ Rotational Cable Row
3
3
3
m 
0
s
 rest
6617654fe0d6bad75e2201f6
6617654fe0d6bad75e2201f6
Single Leg KB RDL To Row
Single Leg KB RDL To Row
3
3
3
m 
0
s
 rest
634a62185cb8ac06f7e9264b
634a62185cb8ac06f7e9264b
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Lat Pull Down
Lat Pull Down - Pin loaded - Lat Pull Down Bar
3
3
3
m 
0
s
 rest
66177bb36e9f7a4b502a1c39
66177bb36e9f7a4b502a1c39
Single Leg Hold W/ Bicep Curls
Single Leg Hold W/ Bicep Curls
3
3
3
m 
0
s
 rest
66177918faa8bbbad350ef0a
66177918faa8bbbad350ef0a
Swiss Ball Isometric Back Extension W/ T-Spine Opener
Swiss Ball Isometric Back Extension W/ T-Spine Opener
3
3
3
m 
0
s
 rest
661647f89fd8d1c34e95ad7c
661647f89fd8d1c34e95ad7c
Swiss Ball Deadbug
Swiss Ball Deadbug
3
3
3
m 
0
s
 rest
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